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Power Clean Coaching Points

  • Starting Position
    • Feet should be shoulder width apart or slightly wider.
    • Feet should be under the bar.
    • Grip the bar with your hands just outside of your shins.
    • The bar should be touching your shins (wear long socks to protect your shins).
    • The butt should be down and you should bend at the hips.
    • The back should be locked.  Pinch the shoulder blades together.
    • Shoulders should be out over the bar.
  • The First Pull (The Dead Lift)
    • Pull the bar from the floor at a slow and controlled speed.
      • You will hear the coaches say to move the bar slow to fast during the power clean.  This is the slow part of the movement.
    • The shoulders remain over the bar.
    • The back is still locked.
    • The butt stays down.
    • Keep the bar close to the body.  Pull the bar in.
    • Stay flat footed.
    • The hips and shoulders must rise together.
  • The Explosive Movement (The Power Shrug)
    • Shoulders are thrust backward and up.
    • Hips are thrust forward and up.  Jump as high as you can.  Try to touch your head on the ceiling.
    • Triple extension should be achieved here.  Your ankles, knees and hips should all be extended so that your body forms a straight line.
    • Keep the bar close to the body.
      • As the bar gets further away from you, the more difficult it will become to catch the weight at the top of the lift.
    • Your arms should remain extended here.  Do not bend your elbows at any point in time during this movement.
    • Remember to shrug your shoulders up to your ears as you reach triple extension.
  • The Second Pull (The Power High Pull)
    • Once the body is fully extended, the elbows are bent as you pull the bar upward.
    • Try to pull the bar to your chin.
    • Keep the bar close to the body.
  • The Rack (catching the bar)
    • Use good foot movement.  Bring them up and down quickly.  Stomp your heels on the floor.
    • As you catch the weight, bend at the knees and hips in order to get underneath the bar.  The lower the height of the bar, the more you will have to bend at the knees and hips in order to catch it.
    • Drive the elbows under and up in front of the bar.  Finish with high elbows.
  • Common Mistakes with the Power Clean
    • Bad Starting Position
      • There is space between the bar and the shins.
      • Shoulders are back behind the bar.
      • The back is rounded and not locked.
      • Hands are gripping the bar inside of the shins.
    • Bad First Pull
      • The butt comes up first and the shoulders remain in the starting position or drop down.
      • Trying to pull the bar from the floor.  A fast to fast mentality rather than a slow to fast mentality.
      • Bending of the elbows during the first pull.
    • Bad Power Shrug
      • Allowing the but to come up too fast.
      • Bending the elbows during the power shrug before the body is fully extended.
      • Not getting full extension in the ankles knees and hips.
      • Jumping backward and not straight up.
      • Letting the bar separate from the body.
    • Bad Power High Pull
      • Letting the bar get away from the body.
      • Jumping back and not straight up.
      • Leaning back when pulling the bar up to the chin.
      • Reverse curling the bar instead of pulling it upward.
    • Bad Rack
      • Not stomping the feet.
      • Letting the feet come out to change levels rather than bending at the knees and hips to get down and catch the weight.
      • Not bringing the elbows out in front of the bar.
      • Rounding the back when front squatting the bar to finish the rep.
      • Skipping the shrug, not getting the shoulders up to the ears.
    • Bad Finish
      • Not squatting the bar back down to the floor after completing a rep.
        • This means that the knees are extended and the weight is lowered by bending over at the waist and rounding the back to bring the weight down to the floor.  Never do this.